Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 Mt. Climbers
10 Alt. Groiners
10 Scap Pull Ups or Ring Rows
Then 2 Rounds:
5 Kipping Swings
10 Air Squats (:03 eccentric)
5 Pull Ups
Back Squat (1×5 @ 60%)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today
(Week 8 of 9 – Deload)
Metcon (Time)
7 Rounds (11min cap):
10 KB Goblet Squats (70/53)
5 Muscle-Ups
-Scaled-
7 Rounds (11min cap):
10 KB Goblet Squats (26/18)
5 Pull Ups
5 Bench/Box Dips